Lying Weighted Twist
Strengthen your core with Lying Weighted Twists! This exercise targets your obliques for a stronger, more toned midsection.
The Lying Weighted Twist is a compound exercise that mainly works the core, with help from the lower back. You'll need: medicine ball.
Required Equipment
Lying Weighted Twist Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Spinal Erectors (erector spinae); Hip Flexor (iliopsoas)
Lying Weighted Twist Variations and Alternatives
How to do the Lying Weighted Twist
Start by lying on your back on a flat surface with your arms extended to the sides for stability.
Lift your legs off the ground, bending at the knees to create a 90-degree angle.
Hold a medicine ball with both hands, extending your arms so the ball is above your hips.
Keep your back flat on the ground and activate your core muscles throughout the exercise.
Slowly lower your legs to one side while simultaneously moving the ball in the opposite direction, keeping your legs and arms straight. Try to keep your opposite shoulder blade on the ground to ensure the twist is focused on your core.
Bring your legs and the medicine ball back to the center and then lower to the opposite side, moving the medicine ball to the other side again, completing one repetition.
Continue to alternate sides for the desired number of reps and sets.
Ensure you control the motion throughout, using your core strength to twist and not relying on momentum.
When performing this exercise, it's important to keep the movements controlled and avoid letting the weight of the ball pull you too quickly, which could risk injury. Adjust the weight of the medicine ball as needed for your fitness level.
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Lying Weighted Twist FAQs
What muscles does the Lying Weighted Twist work?
The Lying Weighted Twist mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Lying Weighted Twist?
Medicine ball.
Is the Lying Weighted Twist a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Lying Weighted Twist variations and alternatives?
Similar exercises include the Barbell Leg Press Twist, Lying Bent-Knee Twist, Bottle-Weight Russian-Twist and Medicine-Ball Crunch.
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